Upavista Konasana (Wide Angle Pose) Laura L. Erdman
In our summer newsletter, I began talking about hip opening poses with Baddha Konasana, the Bound Angle Pose. The fall newsletter discussed, Supta Padangusthasana, a pose which stretches the hamstrings and backs of the thighs. Today we investigate Upavistha Konasana pose which a pose which combines many of the actions of the previous two poses.
Benefits: The benefits of Upavistha Konasana are numerous. Women find this pose particularly beneficial and relieving during menstruation and pregnancy. The pose is also useful to men, who tend to be tighter in their hip area than women. The pose stretches the hamstrings and can reduce sciatic pain.
How To: To do the pose, sit in Dandasana (Staff Pose: Legs extended straight out in front of you.) Take one leg out at a time until your legs are in the widest V possible without overstretching your inner thighs or hamstrings. (For an abdominal challenge, take your legs out in one movement, leaning back on your hands.) Take your hands behind you and work your hips up until you are grounded on your sit bones. This action will definitely increase the stretch on your legs and hips so you may need to draw the legs closer together. Placing a blanket under the hips will also help with this action.
Extend your feet out, pointing the knees and toes up. Rolling the feet out is common in this pose so resist this temptation by pressing down with the inner thighs. If you are feeling comfortable up on your sit bones and can hold the position without too much strain, begin to take the torso forward, bending at the hips.
A nice restorative way to do this pose is to pile blankets up under your torso and head, and rest in a forward fold. If this is too deep for you, you can also put your head on a chair.
Laura L. Erdman